Many teenagers and adults with attention-deficit/hyperactivity disorder (ADHD) struggle with chronic procrastination. This procrastination can cause problems at school and at work when responsibilities aren’t completed until the last minute.
It can cause financial stress at home when balancing the checkbook is constantly delayed or when bills are paid late. And it can cause problems in relationships when you continue to put off others, making them feel unimportant. It can also cause stress between teenagers and their parents when kids put off their schoolwork or lie about their grades or academic performance due to the negative effects of procrastination.
Procrastination can also lead to negative moods and emotions as well as low self-esteem. This failure to complete tasks can lead to feelings of frustration, anxiety, guilt, and shame. Such emotions also contribute to the tendency to put off tasks, thus feeding the cycle.
1. Writing down your tasks in a checklist.
It’s one of the easiest methods of getting your work done. Making a checklist doesn’t have to be a daily thing for those forgetful people, but on important projects and exams, it could definitely be of use. Checklists remain an easy and organized method of making sure you have all your tasks written down, and it becomes so much more fulfilling when you finish a task and get to check it off.
2.Choose positive thinking.
Instead of putting your head under the mindset to finish something just because you have to, it’s a better solution to replace your thoughts with a more positive narrative. In place of telling yourself you NEED to finish something, ask yourself when you CAN get it done. Procrastinators tend to lie to themselves, promising themselves that they’ll finish something when they’ll likely put it off to the last minute. Being honest with your behavior towards tasks can be an easy first step to getting work done.
3.Figure out reasons for your delay.
Whether distractions lie in social media, video games or even just stress, it’s easy to take these as excuses for your procrastination. Put your phone in another room, or choose to take your books in a more secluded area to get genuine work done.
4.Music, prizes, anything as motivation.
Set up a playlist on any music app, and you can use it as a constant pick-me-up to keep you constant with finishing your work. For those who easily get lost in their music, you can promise yourself a little break time for every interval of tasks you accomplish. If not music, you can also use prizes like sweets or savory snacks when you finish a certain section.
5.Use a Timer.
A method I like to suggest is to use a timer on the phone and try to finish a specific assignment in that time frame. The timer sets off the right kind of artificial deadline to instill the stress and motivation needed to finish the work.
6.Break large Tasks down into smaller tasks.
When you are able to break tasks down into smaller tasks, your brain is able to absorb the task and take it on more easily. For example, if I tell myself, “I have a 20 page paper to write by next week.” That can cause me to feel overwhelmed and procrastinate. But if I say, I am going to try to write an outline today and that’s it! This is something manageable that I feel will not take long and that I am capable of accomplishing, Also, after I accomplish the task, I can check it off my list and then start on the next small task, like writing the introduction paragraph.
7.Work together with a partner.
If you work together with a partner, whether it be on a group project or with any type of goal, you might be more successful. The reason for this is because a partner can hold you accountable if you slack off and vice versa. Also, when you know that you have a person to answer to, you are less likely to make excuses and Just Do It.
Our Transitional Group Programs Adolescence & Adulting or College Consultation can help teens gain the skills they need to gain confidence to prevent procrastination and avoidance, and instead, learn to cope with anxiety and face their challenges head on. For questions or more information about these amazing programs, complete the form below:
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If you or your child is experiencing issues with procrastination, disorganization, and difficulty with managing the many demands of school or work life, know that you are not alone.
We can help you learn the strategies that you need to feel productive and confident. Contact Us at https://applepsychological.janeapp.com/ or call us at 917-526-0766 . An experienced counselor specializing in ADHD Treatment can help.